(The Aquarian Teacher, K.R.I. International Kundalini Yoga Teacher Training Level One Manual, Yogi Bhajan, Ph.D., p. 359.)
Windmill. Stand with feet slightly wider than shoulder width apart. Bring the arms straight out to the sides, parallel to the ground, palms down. Inhale; turn to the left, elongate. Exhale; bend forward from the waist, bringing the right hand to the left foot and the left arm straight up in back. Inhale up. (Bend from the hips, not from the waist.) Continue moving up and down for 1 minute in a rhythm of about 10 seconds per cycle. Then switch to the opposite hand and foot and repeat for 1 minute.
Standing in the Same Position. Continue the same motion but alternating sides and pausing for 5 seconds as the hand touches the foot. 3 minutes.
Continue the Same Alternating Motion. However, pause for 25 seconds as the hand touches each foot. 2 minutes.
Hold Position Touching the Foot. 2 minutes on each side.
Corpse Pose. Relax for 2-3 minutes.
Side Bends. Come standing up, with legs wide apart, arms parallel to the floor with palms down. Bend to the side from the waist, letting the left arm come down the left side as the right arm comes up. Keep the spine vertical. Come back to the original position, stretch down the right side and then return to the original position. 6 seconds per side. Continue for 1 minute.
Standing Torso Twists. Start in the position of the previous exercise. Twist the torso and arms all the way to the left, back to the original position, then twist on around to the right and finally back to the center, always keeping the arms in a straight line with each other. 2-3 seconds per complete cycle. Continue for 1 minute.
Relax for 10 minutes.
Comments: This set was originally taught by Yogi Bhajan July 4, 1977 and appeared in Slim and Trim Yoga.
These exercises work on the bowel system. Normally when one is becoming sick the bowel movements serve as an early indicator. It is suggested to do these exercises for 30 minutes a day for good health.
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